WARM UP

3 RONDAS

30 JUMPING JACK
10 FLEXION ESCAPULAR
10 DEAD BUG
5/5/5/5 YTWL


STRENGHT

EMOM 15′ CADA 3′

6 BENCH PRESS (2-0-1-1)
STRIST T2B/KNEES UP

RIR 2 ±75%


SKILL



METCON

AMRAP 15′

RX

400 M RUN
30 SIT UP
15 PUSH UP

SCALED

400 M RUN
30 SIT UP
15 PUSH UP

OPEN

400 M RUN
20 SIT UP
10 KNEE PUSH UP